Simple workout with dumbbells for all muscle groups at home

Dumbbells can be used not only for training your arms. If you choose the right exercises, they can be used to work the whole body. We suggest you try eight exercises that you can do at home and get a charge of positive emotions for the whole day. Turn on the sports playlist and repeat after us.

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Performing these exercises, we can get a huge amount of benefits: increase muscle volume, improve tone and blood circulation in the muscles, change the composition of the whole body.

Turinys

Dumbbell bench press sitting up

This exercise pumps up the shoulders.

Technique

Sit on a chair with a backrest, the back should be straight or slightly inclined.
We press the back, put the legs flat, spread the arms with dumbbells apart, elbows at an angle of 90 degrees.
Press the dumbbells up strictly above the head and lower them again.

Repeat 15-20 times in 3-4 approaches.

Lifting dumbbells in front of you

The exercise is aimed at the shoulders, the anterior delta is pumped.

Technique

Stand up, feet shoulder width apart, feet looking straight, dumbbells at hip level, arms straight.
Raise your arms with dumbbells forward to parallel with the floor.
Slowly lower them to the end and repeat the movement.

Do 15 times in 3-4 approaches.

Bending arms with dumbbells on the biceps

Technique

Stand, feet shoulder-width apart, toes looking forward, elbows pressed against the body.
Bend the elbows, raise the dumbbells to the shoulders. Do not swing the elbows.
Slowly lower your arms.

Repeat 15-20 times in 3-4 approaches.

Dumbbell pullback in a standing bend

This exercise pumps up the triceps.

Technique

Stand, take two dumbbells, tilt the body parallel to the floor, elbows pressed.
From this position, bend the elbows, pull the dumbbells back.
Return to the starting position and repeat the movement.

Do 15-20 times in 3-4 approaches. It is better to use dumbbells with a small weight.

Twists with dumbbells

This exercise pumps the abs.

Technique

Lie on your back, bend your legs at the knees, feet are on the floor.
Take small dumbbells, bend the arms fully up to the ceiling.
Pull back the shoulder blades and reach up for the dumbbells. The lower back remains pressed to the floor.
Return to the starting position.

Repeat 20-30 times in 3-4 approaches.

Squats with weights

This exercise pumps the buttocks.

Technique

Stand up, feet slightly wider than shoulder width, toes and knees turned sideways. Hands with dumbbells bent, holding them in front of you.
Squat down, pulling the pelvis back. Keep your heels on the floor. The back is straight. Hands with dumbbells lowered between the legs or held at chest level.
Return to the starting position.

Repeat 15 times in 3-4 approaches.

Lunges with dumbbells

Exercise pumps the buttocks.

Technique

Stand up, legs together. Hands with dumbbells along the body.
Take a step forward with the left leg, bend the right leg and lower down. Knee down on the floor.
Push back and stand in the starting position.

Repeat 20 times for three approaches for each leg.

This workout can be done as a circular workout. Do not forget about the correct selection of weights: you need to find the golden mean, so as not to overload. Do not forget about a little rest – you can arrange a break of two minutes. After such a workout, your whole body will burn and you will be able to feel the results very quickly.